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Zucchini vs. Croissant — In-Depth Nutrition Comparison

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What are the main differences between zucchini and croissant?

  • Zucchini is richer in vitamin C, while croissant is higher in selenium, vitamin B1, iron, folate, vitamin B5, and vitamin B2.
  • Croissant's daily need coverage for saturated fat is 58% higher.
  • Croissant has 90 times less vitamin C than zucchini. Zucchini has 17.9mg of vitamin C, while croissant has 0.2mg.
  • Zucchini is lower in sodium.
  • Croissant has a higher glycemic index (56) than zucchini (15).

We used Squash, summer, zucchini, includes skin, raw and Croissants, butter types in this comparison.

Infographic

Zucchini vs Croissant infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 11% 10% 76% 27% 20% 45% 61% 43% 124%
Contains more MagnesiumMagnesium +12.5%
Contains more PotassiumPotassium +121.2%
Contains less SodiumSodium -98.3%
Contains more CalciumCalcium +131.3%
Contains more IronIron +448.6%
Contains more CopperCopper +50.9%
Contains more ZincZinc +134.4%
Contains more PhosphorusPhosphorus +176.3%
Contains more ManganeseManganese +86.4%
Contains more SeleniumSelenium +11250%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 69% 17% 0% 97% 56% 41% 52% 13% 20% 4.5% 66% 21%
Contains more Vitamin CVitamin C +8850%
Contains more Vitamin B6Vitamin B6 +181%
Contains more Vitamin KVitamin K +138.9%
Contains more Vitamin AVitamin A +1960%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B1Vitamin B1 +762.2%
Contains more Vitamin B2Vitamin B2 +156.4%
Contains more Vitamin B3Vitamin B3 +385.1%
Contains more Vitamin B5Vitamin B5 +322.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +266.7%
Contains more CholineCholine +308.4%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
8% 21% 46% 23% 2%
Protein: 8.2 g
Fats: 21 g
Carbs: 45.8 g
Water: 23.2 g
Other: 1.8 g
Contains more WaterWater +308.6%
Contains more ProteinProtein +577.7%
Contains more FatsFats +6462.5%
Contains more CarbsCarbs +1372.7%
Contains more OtherOther +215.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
64% 30% 6%
Saturated fat: Sat. Fat 11.659 g
Monounsaturated fat: Mono. Fat 5.525 g
Polyunsaturated fat: Poly. Fat 1.094 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +50127.3%
Contains more Poly. FatPolyunsaturated fat +1102.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Zucchini Croissant
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Zucchini Croissant DV% diff.
Saturated fat 0.084g 11.659g 53%
Selenium 0.2µg 22.7µg 41%
Fats 0.32g 21g 32%
Vitamin B1 0.045mg 0.388mg 29%
Cholesterol 0mg 67mg 22%
Vitamin A 10µg 206µg 22%
Iron 0.37mg 2.03mg 21%
Sodium 8mg 467mg 20%
Vitamin C 17.9mg 0.2mg 20%
Calories 17kcal 406kcal 19%
Folate 24µg 88µg 16%
Monounsaturated fat 0.011g 5.525g 14%
Carbs 3.11g 45.8g 14%
Protein 1.21g 8.2g 14%
Vitamin B5 0.204mg 0.861mg 13%
Vitamin B2 0.094mg 0.241mg 11%
Vitamin B3 0.451mg 2.188mg 11%
Phosphorus 38mg 105mg 10%
Vitamin B6 0.163mg 0.058mg 8%
Vitamin B12 0µg 0.16µg 7%
Polyunsaturated fat 0.091g 1.094g 7%
Manganese 0.177mg 0.33mg 7%
Fiber 1g 2.6g 6%
Choline 9.5mg 38.8mg 5%
Vitamin E 0.12mg 0.84mg 5%
Potassium 261mg 118mg 4%
Zinc 0.32mg 0.75mg 4%
Copper 0.053mg 0.08mg 3%
Fructose 1.38g 2%
Vitamin K 4.3µg 1.8µg 2%
Calcium 16mg 37mg 2%
Net carbs 2.11g 43.2g N/A
Magnesium 18mg 16mg 0%
Sugar 2.5g 11.26g N/A
Tryptophan 0.01mg 0.099mg 0%
Threonine 0.029mg 0.284mg 0%
Isoleucine 0.044mg 0.365mg 0%
Leucine 0.071mg 0.623mg 0%
Lysine 0.067mg 0.329mg 0%
Methionine 0.018mg 0.175mg 0%
Phenylalanine 0.043mg 0.416mg 0%
Valine 0.054mg 0.41mg 0%
Histidine 0.026mg 0.187mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Croissant
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Zucchini
35%
Croissant
Minerals Daily Need Coverage Score
12%
Zucchini
43%
Croissant

Comparison summary

Which food is lower in Cholesterol?
Zucchini
Zucchini is lower in Cholesterol (difference - 67mg)
Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 8.76g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 459mg)
Which food is lower in Saturated fat?
Zucchini
Zucchini is lower in Saturated fat (difference - 11.575g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 41)
Which food is cheaper?
Croissant
Croissant is cheaper (difference - $0.4)
Which food is richer in minerals?
Croissant
Croissant is relatively richer in minerals
Which food is richer in vitamins?
Croissant
Croissant is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/nutrients
  2. Croissant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174987/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.